135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. No feet snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 - -

B. High hang clean – (12 – 15) x 2 @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 / 50 52,5 55 / 55 57,5 57,5 / 60 - -

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 81-83% 65
1 x 4 @ 83-85% 67,5
1 x 3 @ 85-87% 70
1 x 2 @ AHAFA 72,5
A2. Weighted dip – 4 x (7, 5, 3, 5) @ AHAFA, rest 2 – 3 minutes before A1
7 @ BW, 5*5 kg, 3*10 kg, 5*7,5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 78-80%
1 x 5 @ 82-84%
1 x 3 @ 86-88%
1 x 5 @ AHAFA

C. Alternate
C1. Turkish get-up – 4 x 3/side @ AHAFA, move straight to C2 8 kg 12 kg
C2. 10 v-ups, 10 tuck ups, 10 hollow rock
Rest 1 minute before C1

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow